fran 21 9

• For total m & reps of:
Rope Climb 5 reps
Seleziona la variante (Standard, Legless, Standard with Vest (9/6Kg)
5 Min AMRAP of
Handstand Walk max m o Handstand Push Ups max reps
3:00 rest
Rope Climb 5 reps
Seleziona la variante (Standard, Legless, Standard with Vest (9/6Kg)
5 Min AMRAP of
GHD Sit Ups

8 Rounds:
100′ Farmer’s Carry
160/110lbs each hand
Rest as needed

16 min EMOM

Odd: 5 tiukka C2B
Even: 5 pystypunnerrus (AHAP)

14 min emom:
1 Halting snatch DL 3 sec paus
1 Power snatch
1 ohs
+
WPU 3RM
+
10 rft:
3x DL 110/75kg
6x ring dips

Työntö:

6 x 2 rive + 2 saksityöntö, tekniikka

Metcon (No Measure)
In every 2 mins x 20 mins:
Odd: 5 x 1 Power Clean + 1 Push Press@70% of PP
Even: 5 Weighted Pull-up@55% (if your 1RM was 50kg, you need to use 27.5kg)

Metcon (No Measure)
EMOM 10:
Odd: 5-10 Kip HSPU
Even: 1-2 Rope Climb

Metcon (Time)
"FRAN"
21-15-9 reps for time:
Thruster@43/30kg
Pull-up

Pendlay row 3x8 reps

5 x 8 etukyykkyä

Run 1 Mile

Anne with K2C
100-80-60-40-20 Jump Rope Singles
50-40-30-20-10 Knee to Chest